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  6. Tofu vs. Noodles

Tofu vs. Noodles — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Noodles?

  • Tofu is richer in Calcium, Manganese, Copper, Phosphorus, and Iron, yet Noodles is richer in Folate, Selenium, Vitamin B1, and Vitamin B3.
  • Tofu's daily need coverage for Calcium is 67% higher.
  • Tofu has 4 times more Copper than Noodles. Tofu has 0.378mg of Copper, while Noodles has 0.098mg.

We used Tofu, raw, firm, prepared with calcium sulfate and Noodles, egg, enriched, cooked types in this comparison.

Infographic

Tofu vs Noodles infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
8
:
2
Noodles
Noodles
Contains more Calcium +5591.7%
Contains more Iron +81%
Contains more Magnesium +176.2%
Contains more Phosphorus +150%
Contains more Potassium +523.7%
Contains more Zinc +141.5%
Contains more Copper +285.7%
Contains more Manganese +274.9%
Contains less Sodium -64.3%
Contains more Selenium +37.4%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Noodles
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 56% 15% 33% 4% 1% 18% 33% 42% 131%
Contains more Calcium +5591.7%
Contains more Iron +81%
Contains more Magnesium +176.2%
Contains more Phosphorus +150%
Contains more Potassium +523.7%
Contains more Zinc +141.5%
Contains more Copper +285.7%
Contains more Manganese +274.9%
Contains less Sodium -64.3%
Contains more Selenium +37.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
3
:
9
Noodles
Noodles
Contains more Vitamin A +690.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +82.9%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +445.1%
Contains more Vitamin B5 +97.7%
Contains more Folate +189.7%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Noodles
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 3% 0% 73% 32% 39% 16% 11% 63% 12% 0%
Contains more Vitamin A +690.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +82.9%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +445.1%
Contains more Vitamin B5 +97.7%
Contains more Folate +189.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Noodles
Noodles
Contains more Protein +280.4%
Contains more Fats +321.3%
Contains more Other +180%
Contains more Carbs +805%
Equal in Water - 67.73
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Noodles
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more Protein +280.4%
Contains more Fats +321.3%
Contains more Other +180%
Contains more Carbs +805%
Equal in Water - 67.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Noodles
Noodles
Contains more Monounsaturated Fat +231.3%
Contains more Polyunsaturated fat +791.5%
Contains less Saturated Fat -66.8%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Noodles
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +231.3%
Contains more Polyunsaturated fat +791.5%
Contains less Saturated Fat -66.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Noodles
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tofu Noodles Opinion
Net carbs 0.48g 23.96g Noodles
Protein 17.27g 4.54g Tofu
Fats 8.72g 2.07g Tofu
Carbs 2.78g 25.16g Noodles
Calories 144kcal 138kcal Tofu
Sugar 0.4g Tofu
Fiber 2.3g 1.2g Tofu
Calcium 683mg 12mg Tofu
Iron 2.66mg 1.47mg Tofu
Magnesium 58mg 21mg Tofu
Phosphorus 190mg 76mg Tofu
Potassium 237mg 38mg Tofu
Sodium 14mg 5mg Noodles
Zinc 1.57mg 0.65mg Tofu
Copper 0.378mg 0.098mg Tofu
Manganese 1.181mg 0.315mg Tofu
Selenium 17.4µg 23.9µg Noodles
Vitamin A 166IU 21IU Tofu
Vitamin A RAE 6µg Noodles
Vitamin E 0.17mg Noodles
Vitamin D 0IU 4IU Noodles
Vitamin D 0µg 0.1µg Noodles
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.289mg Noodles
Vitamin B2 0.102mg 0.136mg Noodles
Vitamin B3 0.381mg 2.077mg Noodles
Vitamin B5 0.133mg 0.263mg Noodles
Vitamin B6 0.092mg 0.046mg Tofu
Folate 29µg 84µg Noodles
Vitamin B12 0µg 0.09µg Noodles
Tryptophan 0.235mg 0.043mg Tofu
Threonine 0.785mg 0.138mg Tofu
Isoleucine 0.849mg 0.19mg Tofu
Leucine 1.392mg 0.365mg Tofu
Lysine 0.883mg 0.137mg Tofu
Methionine 0.211mg 0.086mg Tofu
Phenylalanine 0.835mg 0.24mg Tofu
Valine 0.87mg 0.22mg Tofu
Histidine 0.431mg 0.121mg Tofu
Cholesterol 0mg 29mg Tofu
Trans Fat 0g 0.029g Tofu
Saturated Fat 1.261g 0.419g Noodles
Monounsaturated Fat 1.925g 0.581g Tofu
Polyunsaturated fat 4.921g 0.552g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Noodles
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
21%
Noodles
Minerals Daily Need Coverage Score
87%
Tofu
33%
Noodles

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.4g)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 29mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Noodles
Noodles contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Noodles
Noodles is lower in Saturated Fat (difference - 0.842g)
Which food is richer in vitamins?
Noodles
Noodles is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.